Accessory
3-4 Rounds
Renegade Row 12
Russian Twist 20
Sumo band pull through 10

Every beginning 30s x 16
1 Snatch 80-85%

Front squat
3-2-1-1-1

Start around 85% 1RM and work up to a heavy single

4 x 3 (3-2-X-1)

90-120s rest between sets. Huomio tempo. Pidä painot kevyenä ja teknisenä.

AMRAP 12

cash in 1000/850m row
3 bmu
6 thruster@40/30kg
9 box jump over
.
.
SCALED

AMRAP 12
cash in 1000/850m row
3 c2b / pull up
6 thruster@40/30kg
9 box jump over

A) Power snatch + hang squat snatch
3x 3+1 @60-65% 1RM
3x 2+1 @67-72% 1RM
3x 1+1 @75-85% 1RM

B) 3 rounds for quality
10-12/side staggered stance DB deadlift
20-30s/side copenhagen plank

Rest & Recover

9 x 3min on / 1min off:
A) 400m run
AMRAP of burpee

B) 28/24cal bike
AMRAP of farmers carry @ 2x32/24kg

C) 500/450m row
AMRAP of wall ball @ 9/6kg

@ RPE 3,5-4

-> kolmen hengen porukat, joista kaikki aloittaa eri pisteeltä
-> soutulaitteet sijoitellaan järkevästi ettei ole tiellä

In Pair
6x 6min ON/2min OFF

A) ”I Go-You Go”
3 Pushups
6 Sit-ups
9 Squats

B) Row for Cal
🔽⬆️
3x Shuttle Runs
12Wall Balls
3x Shuttle Runs

C) ”I Go-You Go”
2 Devils Presses
10m Double DB Lunges
4 Shoulder to Overhead

D) Ski for Cal
🔽🔼
3x Shuttle Runs
12 DB Snatches
3x Shuttle Runs

E) AMRAP of
30 Toes-to-rings
20 Burpee-Pullups
10 Wall Walks

F) Bike for Cal
🔽🔼
3x Shuttle Runs
12 Box Jump Overs
3x Shuttle Runs

Snatch
3 x 3 @70-75%
3 x 2 @80-85%